The Leaves are Falling and the Pain is Flaring: Why Chronic Pain is Worse in the Fall & Winter
The season is changing.
The mornings and evenings are becoming cooler. Dampness is in the air. The days are getting shorter. The leaves are just starting to change colors. The holiday season is just around the corner. And as if on cue, your chronic pain is flaring, nagging, and reminding you why this can be a stressful (and painful) season.
Why Does the Changing Season Impact Chronic Pain?
Decreased Activity. As the weather becomes cooler, we are less active, which increases muscle stiffness and reduces flexibility
Muscle Tension. Cold weather causes us to tense our muscles, which in turn increases tension and pain
Reduced Blood Flow. Blood vessels narrow in cooler weather, leading to reduced circulation and less blood flow to our muscles and joints
Changes in Pressure. The barometric pressure from the outside air can make joints feel swollen and sore
As the temperature drops so does our motivation
Being active or getting outside for a walk can seem overwhelming when it’s dark before dinner and cold outside. Who wants to get bundled up and get moving when there’s a warm fire roaring in the living room or a cozy blanket calling our name on the couch? Unfortunately, that lack of activity can mean more pain.
All chronic pain conditions can be impacted by changes in weather; however certain conditions you experience may seem more aggravated than others. These include…
Arthritis
Migraines
Fibromyalgia
Back and Neck Pain
What Can You Do to Manage Your Pain?
Keep Moving! Motion is lotion. Gentle stretching and low impact exercises can keep your joints flexible and increase circulation. Small movements can make big impacts!
Stay warm. Dressing in layers and using heating pads or heated blankets at home can help to reduce muscle tension and stiffness. Sometimes that cozy blanket can be your best friend!
Mind-body Techniques. Stress can increase chronic pain, so techniques like relaxation, deep breathing, and mindfulness can be beneficial in managing your pain
Stick to Routines. Keeping a regular sleep and activity schedule can help your body adjust and reduce stress
While it may seem like this time of the year is overwhelming when you experience chronic pain, there are many ways to help manage your condition (and your stress)! While you may not be able to avoid every flare, creating a cold weather self-care routine can be helpful in getting you through the changing seasons. Cognitive Behavioral Therapy for Chronic Pain (CBT-CP), acceptance and commitment therapy, and skills-based therapy to manage chronic pain can all be beneficial.
CBT-CP Focuses on:
Pacing your behavior. Finding the right balance of activity so you are not over (or under) doing it
Developing relaxation strategies. These can help to reduce muscle tension and decrease stress
Managing unhelpful thoughts that go along with chronic pain flares
Behavioral Activation. Identifying pleasant activities to help reduce stress and improve your quality of life
Ready to take back the season?
If chronic pain is holding you back, therapy can help you get back on track. Schedule a consult today and start taking control!